Quitting – it is never easy. But thousands of people successfully quit smoking in Ireland every year. Some need the support from services such as HSE online campaign, and some manage to quit smoking through sheer will power. Many will have tried a few times before being successful. There are some things you can do to make sure this time is the one time that you crack the problem and finally QUIT!

1 Remember your motivation

Post your pledge to make a commitment to quit with your reasons. Write them down. Making a pledge to reward yourself when you quit can help you do this.

2 Think positive

You might have tried to give up before, but this time you’re really going to do it.

3 Be prepared for some withdrawal symptoms

When you stop smoking, you are likely to get symptoms, such as feeling sick, headaches, anxiety, irritability, craving, and just feeling awful. These symptoms are caused by the lack of nicotine that your body has been used to. They tend to peak after 12-24 hours, and then gradually ease over the next 2-4 weeks.

4  Get support

You’re four times more likely to quit for good with professional support. Professional support is available through the HSE quit campaign online at You can be supported to either quit or cut down by working with you to find the best way for you to be successful.

5  Support each other

If friends or family members want to give up too, suggest to them that you give up together. Share your pledge with your loved ones, their encouragement will keep you motivated.

6 Get moving

A review of scientific studies has proved that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to produce anti-craving chemicals.

7  Change your drink

Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you are out, drink more water and juice, and the cravings will not be so strong.

8  Try and try again

It is very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circumstances that lead to your relapse. Use this as an opportunity to reaffirm your commitment to stopping smoking completely. You can do it!